Dorio Workout: Train Like Jacked Cyberpunk: Edgerunners Female!

Last updated on August 27th, 2023 at 07:45 pm

We haven’t had Cyberpunk: Edgerunners land on the site just yet, but to get them inside our Anime Workouts Database we’re going to be starting with Dorio!

Every once in a while I love being able to bring in a female character that has mass and allows us to train heavier [with weights] than we’re used to seeing for our ladies inside The SHJ Army.

That said, if it’s not immediately obvious, our Dorio Workout will definitely be utilizing heavy weightlifting, so if you’re here looking for a bodyweight workout you’ll want to head back into the calisthenics workouts and try again.

Dorio Stats:

Real Name: Dorio

Height: 6’4

Weight: N/A

Anime/Manga: Cyberpunk: Edgerunners

Powers: No

Dorio is extremely tall and large, easily being considered a behemoth among our female anime characters.

We don’t have an exact weight for her, but we can automatically assume it’s a large number compared to our other females.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Dorio Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Dorio Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Dorio and what we’ll need to consider while building our workout we’ll be pulling right from her Wiki Fandom starting with her brief bio section here:

Dorio is a main character in Cyberpunk: Edgerunners. She is introduced at the end of episode 2 Like A Boy.

To build on this I’m going to be moving right into her appearance section, which is going to be a large part of how and why we train here.

Here’s how they break it down for us:

Dorio is an extremely tall and physically imposing woman. She is the second tallest member of Maine’s crew, with only Maine (who has drastically increased his physical size with cyberware) shown to be taller. She has short, blonde hair and strong facial features, as well as serious, sullen looking eyes. Her simple outfit consists of a large, open jacket with nothing underneath and tight, black shorts. Both of her legs are bare metal cyberware and left exposed at all times.

This is actually going to make up the majority of how we train considering Dorio is up there with the most muscular female anime characters we’ve ever seen.

They don’t go into an abilities section for Dorio, but instead tell us about her physical abilities right in her bio section – which is where we’ll be headed next:

Dorio is a veteran Edgerunner and Maine’s right-hand crewmate as well as romantic partner. She’s jacked and strong, but, despite her tough exterior, has a soft side that she only shows to the people she trusts. She is shown to be one of the earlier members of Maine’s crew along with Rebecca and Sasha, as see in the “Let You Down” music video. She, Maine and Pilar are the crewmembers who initially arrive at Lucy’s apartment in Episode 2 after being alerted that David was in possession of Maine’s already purchased Sandevistan.

The first time we see Dorio in action is during the Maxim car-hacking mission in Episode 3, though her only task is to clone Maxim’s car keys while Rebecca distracts him, which ultimately backfires. However, the mission ends up being successful overall.

In Episode 4, we see more of Dorio’s exceptional physical strength and adept boxing capabilities. She is seen training David in hand-to-hand combat, where she shows him up by striking a punching bag so hard it flies multiple feet into the air. We also see that she is a generally cheerful person, especially when drinking with her friends. Her relationship with Maine is extremely physical–expected, as they are both muscle in the crew–and sometimes seemingly masochistic, as she is often seen hitting him as a sign of affection. She and Maine are the first to notice growing interest between Lucy and David, and even set up a romantic scenario by dropping them off at Doc’s clinic and loaning them Maine’s car so he can drive her home. This is the catalyst to the events that lead up to David and Lucy being in a relationship.

It’s pretty clear what we’re training around, but I’m going to break it down a bit more for us nevertheless.

The goals for our Dorio Inspired Workout are going to be:

• Dorio’s Massive Muscular Aesthetic
• Dorio’s Exceptional Physical Strength
• Dorios’s Boxing Mobility and Endurance

We’re going to be lifting heavy for this one, so if you’re not used to some of the training styles we’ll be utilizing you can always start with our Beginner Behemoth Workout or even one of our other Beginner Workouts to make your way to this one.

That said, scaling down by lifting a bit lighter shouldn’t be that hard either if you want to try to jump right in.

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Dorio Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to have 4 days of weight training per week to focus in on Dorio’s massive physique and strength, and then I also tacked on some boxer skips and endurance warm up – as well as some additional fighter core movements and a Cyberpunk Behemoth Circuit Test you can add into your training weekly, biweekly or monthly to continue to test your progress.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Dorio Workout: Sample Workout Schedule

Monday: Edgerunner Chest and Triceps

Tuesday: Edgerunner Legs and Calves

Wednesday: Cyberpunk Behemoth Circuit Test

Thursday: Edgerunner Shoulders and Traps

Friday: Edgerunner Back and Biceps

Saturday: Optional Endurance and MMA Training

Sunday: Mandatory Rest Day

Dorio Workout: Edgerunner Chest and Triceps

Warm Up:

Jog/Run

400-800M

Boxer Skips

3×50-100

Workout:

Bench Press

4×15, 12, 10, 8

Close Grip Bench Press

3×12, 10, 8

Dumbbell Chest Flyes

3×10

Dumbbell Pullovers

3×10

EZ Bar Skullcrushers

3×10

Dips

3×15

Reverse Grip Tricep Cable Pushdowns

3×10

Dorio Workout: Edgerunner Legs and Calves

Warm Up:

Jog/Run

400-800M

Boxer Skips

3×50-100

Workout:

Back Squats

4×15, 12, 10, 8

Leg Press

3×12, 10, 8

Seated Calf Raises

3×10

Hamstring Kickbacks

3×10

Quad Extensions

3×10

Sit Ups

3×25

Lying Leg Raises

3×20

Dorio Workout: Cyberpunk Behemoth Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Cyberpunk Behemoth Circuit Test: Complete 2 Rounds for Time

50 Kettlebell Deadlifts

40 Double Unders

30 KB Goblet Squats

20 Push Ups

10 KB Curl To Press

Dorio Workout: Edgerunner Shoulders and Traps

Warm Up:

Jog/Run

400-800M

Boxer Skips

3×50-100

Workout:

Overhead Press

4×15, 12, 10, 8

Barbell Shrugs

3×12, 10, 8

Kettlebell Swings

3×10

Power Cleans

3×10

Shoulder Front Raises

3×10

V-Ups

3×30

Hanging Leg Raises

3×20

Dorio Workout: Edgerunner Back and Biceps

Warm Up:

Jog/Run

400-800M

Boxer Skips

3×50-100

Workout:

Deadlift

4×15, 12, 10, 8

Close Grip Cable Rows

3×12, 10, 8

Wide Grip Cable Pulldowns

3×10

Standing EZ Bar Curls

3×10

Bent Over Lateral Raises

3×10

Chin Ups

3×15

Alternating DB Hammer Curls

3×10

Dorio Workout: Edgerunner Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Dorio Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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